3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
back bridge over exercise ball
downward dog, squat, kneel, camel
sitting cross-legged and rising from 20cm Reebok Deck
chicken, mayo and sweetcorn sarnie
liver, mash, mushrooms and toms
lager and wine
13 7 last year 13 4
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